Totally agree with you here but I think we underestimate the number of people nowadays who can't really gauge their physiological response to foods anymore, whether it's messed up hormones, eating disorders, social pressure, whatever...
That said I think one of the most profound changes I've made over the years is what you said, conscious eating (I call it mindful eating)-- just sitting down and focusing on breathing, enjoying each bite, TV off, phone off. I guarantee anyone who has struggled with portion size like myself will feel "full" after a much more reasonable amount of food. I could eat a literal pound of cheese (seriously) if I'm in front of the TV while eating it but this is impossible if I'm sitting down and eating consciously.
That's very true. I can be a mindless eater, as well. I try and rationalize it with my training but in the end all it really is is overeating lol. I've had to stay at work for a project and although we have a kitchen, I'll eat decent maybe half the time and order something the other half and never anything good lately. There's an amazing pizza place called Nickys that sells the closest thing to NY style pizza and I've eaten three large ones this week, along with garlic knots and about ten total of those amazing cannolis lol. I went through a three pound bag of mixed berries one night I was "eating clean".
Stress is a huge issue, as well, and we all are living in a pretty stressful time. We will subconsciously replace one thing we enjoyed doing before with food, or at least people with addictions like me do. I'm pretty good, in general, but I can really go off the rails.